WOD June 8 th 2020
A) Warm up
2 sets;
250m Row
5 Slow Single leg KB Deadlift (each leg)
3 Bird Dog hold 10 secs (each side)
5 single KB Front Squat w/ pause in the bottom (24kg; keep tension in the hole)
3 3 Position of squat clean and jerk EB
+4 mins preparation
B) Clean Complex
Every 1:30 x 6 sets
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
+4 mins preparation
C) Conditioning
4 rounds for time :
24/20 Cal of Row
10 Double Front rack KB Lunges (24/16 kg)
5 Power Clean and Jerk (60/40 kg)
Time cap 18 mins
HIIT June 8 th 2020
A) Warm up
2 sets;
250m Row
30 secs of wall-sit
5 Inch worm
10 Predator jacks
+4 mins preparation
B) Single under
3 sets of
3 mins on : 1 mins off
*penalty 3 strict push up if broken
+4 mins preparation
C) Conditioning
4 Rounds
3 mins on : 2 mins off
20/16 Cal Row
15 Medball sit up (8/6 kg)
AMRAP Movement X
Round 1 – DB Step up (17.5/12.5 kg)
Round 2 – Wall ball (8/6 kg)
Round 3 – Burpees over DB
Round 4 – DB Clean and Jerk (17.5/12.5 kg)